Fitness All Ways, LLChttps://fitnessallways.com
Personal Training & Nutrition ConsultationsMon, 07 Aug 2017 20:06:55 +0000en-UShourly1https://wordpress.org/?v=4.8FitCamp September 2017https://fitnessallways.com/fitcamp-september-2017/
Wed, 02 Aug 2017 18:48:50 +0000http://fitnessallways.com/?p=2593Back by Popular Demand! Registration is now open for FitCamp September 2017 What's FitCamp? - Private small group training sessions with the same group each week. Every session focuses on weight lifting to increase lean muscle mass and strength, reduce body fat (fat loss) and teach a variety of weight lifting techniques. All training equipment to [...]

What’s FitCamp?– Private small group training sessions with the same group each week. Every session focuses on weight lifting to increase lean muscle mass and strength, reduce body fat (fat loss) and teach a variety of weight lifting techniques. All training equipment to include floor mats is provided for each class.The group dynamic is fun and motivating as you all help push each other to reach your goals!

Q – What if I can’t attend every class?
A – You are encouraged to attend all the training classes to maximize your results. Try to make at least 6 of the 8 classes.

Q – Is there a discount if I can’t attend every class?
A – There are no additional discounts applied. Your purchase is non-refundable.

Q – Can I drop-in?
A – These classes will fill up fast and there are only 12 spots available; no drop-ins. Registration will close once the 12th spot is filled. There is no wait list for participation after the 12th spot is filled.

Q – What is the plan for inclement weather?
A – All classes will be held inside rain or shine.

Q – Is this for beginners?
A – FitCamp is ideal for those interested in and familiar with weight lifting. I will perform a demonstration of each exercise and offer modifications as needed. These sessions will be intermediate level but as long as you’re not recovering from any injuries that would prevent you from lifting weights, you will do well! Contact me if you have any questions.

Q – What is the age limit? Can I register with my son/daughter?
A – This class is for adults aged 18+ only.

Exercise alone doesn’t work. Proper nutrition and exercise is the winning combination for reaching your health and fitness goals. With so much nutrition information available today, it’s difficult to know what foods to eat, which ones to avoid, what’s actually good for your health and how to make it all work to give you the results you desire. Whether you’ve tried every diet imaginable or you’ve been eating healthy but need a refresher course – this workshop has something for you!

During this workshop, you will –

· Learn the basics of “clean eating”

· Learn about macronutrients and how they impact your health and training

Trinity Perkins is an AFAA (Athletics and Fitness Association of America) certified personal trainer, ISSA (International Sports Sciences Association) performance nutritionist and owner of Fitness All Ways, LLC. Her personalized training and nutrition services provide clients of all fitness levels the tools and strategies they need to make sustainable progress and improve their health. Her mission is to help everyone, “Live every day to the fittest!”

]]>SOLD OUT – 4-Week FITCAMP – April 2017!https://fitnessallways.com/4-week-fitcamp-april-2017/
Fri, 24 Feb 2017 23:45:03 +0000http://fitnessallways.com/?p=2542FITCAMP is Sold Out but don't fret - if you're looking for total body workouts for March, click the link below to see the complete schedule from The Woodbridge Beginner Fitness Meetup. Stay tuned for the May FITCAMP announcement! Get Summer Ready! April Group Workouts with The Woodbridge Beginner Fitness Meetup Group at The Prince William [...]

]]>FITCAMP is Sold Out but don’t fret – if you’re looking for total body workouts for March, click the link below to see the complete schedule from The Woodbridge Beginner Fitness Meetup. Stay tuned for the May FITCAMP announcement!

Thursdays 6:30-7:15 p.m. – Prince William Ice Center enclosed gym
April 6th
April 13th
April 20th
April 27thSaturdays at 9-9:45 a.m. – Prince William Ice Center enclosed gym
April 8th
April 22ndOutdoor Walk & Core sessions at 8-9 a.m. – Saturdays April 15th & 29th- location to be announced once group is set. The walking paths are either Route 234 or Prince William Parkway.

Cost is $65 per person for all 8 workouts! That’s ~ $8 per session!

45-minute total body workouts include –

Strength training exercises

Core strengthening moves

Resistance training

Cardio circuits

Stretching and flexibility

Partner exercises & more!

Every workout will be different, challenging and fun! All levels are welcome and modifications will be provided whenever necessary.

Walk and core workouts – Moderate paced outdoor walk along the Prince William Parkway. We will walk for 45 minutes and end with a core circuit and stretching.

FAQs –

Q – What if I can’t attend every class?
A – You are encouraged to attend all the training classes to maximize your results. Try to make at least 6 of the 8 dates.

Q – Is there a discount if I can’t attend every class?
A – The total price has already been discounted $2 per workout. Your purchase is non- refundable and already includes a discount. No further discounts are applied.

Q – Can I drop-in?
A – These classes will fill up fast and there are only 10 spots; no drop-ins. Registration will close once the 10th spot is filled.

Q – What is the plan for inclement weather?
A – In the event of inclement weather, the outdoor walks will be rescheduled.

Don’t wait! Spaces will fill fast – there are only 10 spots available. Click here to register with payment today!

]]>5 Reasons New Year’s Resolutions Fail (and what to do about it)https://fitnessallways.com/5-reasons-new-years-resolutions-fail/
Sat, 28 Jan 2017 22:01:54 +0000http://fitnessallways.com/?p=2447With only 3 more days in January, it’s time to review your progress toward your New Year resolutions. How many did you set this year? How many have you stuck with? According to Statistic Brain’s 2017 survey, losing weight, eating healthier and making life/self improvements were the top 2 resolutions for 2017. That might not [...]

]]>With only 3 more days in January, it’s time to review your progress toward your New Year resolutions. How many did you set this year? How many have you stuck with? According to Statistic Brain’s 2017 survey, losing weight, eating healthier and making life/self improvements were the top 2 resolutions for 2017. That might not come as a surprise but what is surprising is that 42.4% of Americans report never succeeding on their resolutions each year. Why do we make resolutions we don’t keep? How can we close the gap between our intentions and our actions toward reaching our goals? Why does the majority of our New Year’s resolutions fail and what can we do about it?

They’re based on the “all or nothing” approach. – You don’t have to be perfect to start. It’s impossible to steer a parked car but you can start driving and course correct along the way. Start before you’re ready. Every small change makes a big difference in the long run.

They’re a complete 180 from your current lifestyle. – Be disciplined over a few things. Instead of trying to make drastic changes, pick one thing – your biggest “sticking point” – and work on changing that one thing. You don’t have to redo your entire life to start seeing positive changes.

They focus on the negative. – Put a positive spin on your goals. If weight loss is your goal, focus on losing weight because you love your body, not because you hate it.

They’re all in your head. – Write them down. You can’t change what you don’t track; put pen to paper and get those goals out of your head. Write them down and post them somewhere you can see them every day to keep yourself accountable.

Take a moment to check your resolutions against this list. What adjustments can you make to your exciting resolutions to help you stick with them moving forward? What can you do to set new resolutions and have them stick?

]]>Happy 5-Year Anniversary!https://fitnessallways.com/happy-5-year-anniversary/
Tue, 24 Jan 2017 19:43:21 +0000http://fitnessallways.com/?p=2440On Thursday, January 19th, I celebrated my 5-year business anniversary and I’ve been spending a lot of time thinking back to how it all got started. “Time flies when you’re having fun,” and it flies even faster when you’re completely in charge of how you spend your time. Owning a small business has been one of [...]

]]>On Thursday, January 19th, I celebrated my 5-year business anniversary and I’ve been spending a lot of time thinking back to how it all got started. “Time flies when you’re having fun,” and it flies even faster when you’re completely in charge of how you spend your time. Owning a small business has been one of the most rewarding, fulfilling, exhausting and fun experiences I’ve ever had! It consumes you…your every thought and every minute of the day. It’s doing more napping than sleeping because you’re so fired up about your next move and then sleeping all day because you’re tired from all that adrenaline It’s bringing your laptop with you everywhere (yes, even the bathroom!) and redefining “work-life balance” every other day. It’s having a passion so deep that it’s more of a calling, and truly believing that you were put on this earth to do this one thing…but never being satisfied that you’re getting it right.

Over the past 5 years, I’ve got to meet and help so many amazing people set and reach their health and fitness goals. I’ve been the personal trainer, friend, confidant, nutritionist, coach and cheerleader – I am so thankful to YOU and for this experience. I look forward, with a big smile on my face, to the next 5 years!

]]>30-Day Fitness Challenge 2017!https://fitnessallways.com/30-day-fitness-challenge-2017/
Wed, 30 Nov 2016 16:41:08 +0000http://fitnessallways.com/?p=2392I hear from people all the time who think they're too (fill in the blank - out of shape, old, busy, overweight, unmotivated) to make the kind of progress they want with their bodies. Those same people have usually never been part of a fitness challenge that focused not only on exercise and nutrition, but [...]

]]>I hear from people all the time who think they’re too (fill in the blank – out of shape, old, busy, overweight, unmotivated) to make the kind of progress they want with their bodies. Those same people have usually never been part of a fitness challenge that focused not only on exercise and nutrition, but on the most important part of being successful – coaching! Coaching is the difference between being given a set of meals and workouts and a “good luck, see you in X number of days!” and being guided through the steps that will make you successful and keep you on track. Coaching transforms a challenge from focusing on how many pounds you can lose in X number of days to focusing on getting back to basics and counting what counts.

No more guessing, fad diets or starting over – Make the commitment to a healthier, more physically fit YOU in 2017!

But don’t just take my word for it!

Click here to read testimonials and see photos from successful challenge participants.

Registration is open from December 1st through December 21st – registration closes at midnight on December 21st

The challenge runs from January 1st through January 31st, 2017 (30 days) – the first round of materials will be sent via email on Friday, December 30th to give you time to prepare for day 1.

What’s included:

Weekly Success Checklist

Weekly Fitness Challenges (bring out your competitive side!)

30-day Workout Program for home or gym

30-day Meal Planning Guidelines, Meal Plan Example + Grocery List

Private FB group for daily accountability, connection and coaching

Having a FB profile is not a requirement to join or complete this challenge however, interactions in the private FB group to include live video, comments and photos will not be transcribed via email.

Weekly Journal Activities for self-awareness and mindfulness

Unlimited email support

Fat loss/muscle building are an added plus of your efforts but for this challenge, I won’t be tracking your measurements – all I require is a “before” photo in something form-fitting (you don’t have to show skin and absolutely no bra/panty photos, ladies).

That’s it You can definitely track your weight along the way but that’s the not the focus of this challenge. I want to help you change your lifestyle. 30 days of fitness and accountability to set you up for a lifetime of consistent results. Once you master the basics, everything else will fall into place.

]]>8 Ways to Ensure Progresshttps://fitnessallways.com/8-ways-ensure-progress/
Wed, 30 Nov 2016 16:32:29 +0000http://fitnessallways.com/?p=2353Seeing results is great motivation but even with consistent hard work, progress isn’t linear. You can experience a lot of change one week but see nothing the next – change happens over time. This doesn’t mean your body isn’t responding to your efforts so stay encouraged and use these tips to ensure progress. Ditch the [...]

]]>Seeing results is great motivation but even with consistent hard work, progress isn’t linear. You can experience a lot of change one week but see nothing the next – change happens over time. This doesn’t mean your body isn’t responding to your efforts so stay encouraged and use these tips to ensure progress.

Ditch the scale – Instead, track your body fat percentage (Related Post: Body Fat Percentage: Making Sense of the Number), tape measurements and how you look in progress photos. Losing weight often means losing water weight and muscle mass. Your weight is only part of a bigger picture of your progress; focus on your non-scale victories, too.

Step up the intensity – Lift weights that challenge you and add intervals (variations of speed and incline) to your cardio sessions. Our bodies easily adapt to the demands we place on it so if you haven’t made any changes to the intensity of your workouts, chances are your body has already adapted and your progress will be stagnant.

Fuel your body – Food is fuel. You can’t expect your body to push its limits on limited food or the wrong kinds of food. Metabolism will stall if your caloric intake is too low or if your meals aren’t balanced.

Watch the “extras” – Fat free snacks, cheese and creamy salad dressings, high-sugar marinades, coffee creamer, that extra spoonful of peanut butter and even chewy vitamins are just a few of the ways empty calories sneak into our diet each day. Keep these “extras” in moderation because they all add up.

Eat carbs – Yes, you need carbs. No, carbs are not the enemy. Your fat loss is primarily a result of your caloric intake, not on the intake of one macronutrient (protein, carbohydrate, fat) versus the other. People following a low-carb diet are in turn eating fewer calories and therefore may experience weight loss. However, this is a result of the lower caloric intake, not the reduction of carbs. Carbs do make your body retain more fluids so you might not feel as “light” or lean, but this is just water weight. Eating healthy complex carbs will not make you fat and in fact, they work well with lean protein to help you maintain a healthy weight, build muscle and reduce your body fat percentage.

Get some rest – Cortisol, known as the stress hormone, is elevated due to lack of sleep and high stress levels. Stress-induced body fat generally concentrates around the belly and thighs, two of the hardest places to lose it. Aim for 6 to 7 restful hours of sleep each night. Identify your stressors and take a 5-minute timeout each day to help reduce your stress levels. Rest is essential to muscle repair and growth. Take at least 1 day off from the gym each week to recover and prepare your body to be stronger at your next workout. Don’t burn out before you reach your goals – make rest a weekly priority.

Balance your training – Balance your cardio (running, swimming, biking, Zumba) with weight training (weight machines, resistance training with free weights) for a comprehensive training program. One or the other just may be the missing link to seeing results.

Be positive – Visualization is a powerful tool to help you stay on track and thinking positively about your progress. When your thoughts wander and frustrate you because you wish you were further, visualize your success during the process of becoming fit and focus less on the outcome.

]]>30-Day Challenge – Back to Basics!https://fitnessallways.com/30-day-challenge-back-basics/
Tue, 22 Nov 2016 17:46:59 +0000http://fitnessallways.com/?p=2383Congratulations to 15 amazing women who joined me for a comprehensive fitness, nutrition and accountability 30-day challenge. What made this 30-day challenge so different from other challenges? - coaching! Coaching is the difference between being given a set of meals and workouts and a “Good luck, see you in X number of days!” and being guided [...]

]]>Congratulations to 15 amazing women who joined me for a comprehensive fitness, nutrition and accountability 30-day challenge. What made this 30-day challenge so different from other challenges? – coaching! Coaching is the difference between being given a set of meals and workouts and a “Good luck, see you in X number of days!” and being guided through the steps that will make you successful and keep you on track. Coaching transforms a challenge from focusing on how many pounds you can lose in X number of days to focusing on getting back to basics and counting what counts (not calories!) for long-term success.

Here are just a few photos and reflections from the 30 days –

“In this challenge I learned if I put my mind to it, food prep, eat clean, and push myself a little bit, I can make the lifestyle change needed to lose weight the healthy, long standing way. I also learned that having a support group and/or someone to hold you accountable is very much needed, because there were days, especially this week, were I was so unmotivated and reading an inspiring post or getting a message, telling me, “I could Do It,” really pushed me to get out of my funk. The 2 biggest things I will take away from this challenge is, if you want results, you got to push yourself to keep going, but most of all, IF YOU FAIL TO PLAN, YOU ARE PLANNING TO FAIL!!!!!!” – Yolanda

“I’m glad that you’ve challenged us to take before/after photos because they can often tell a story that the scale (or even measurements) may not tell.

Every time I have seen progress with my fitness it was a direct result of diet and exercise.

I’m working more on transforming the look of my body and not just the number on the scale.

All things considered, I feel like I’ve had a successful challenge because I’ve learned a lot…mostly about myself!” – Angela

“This has also helped me get back into the gym…it’s always hard going back after being out for so long, but this gave me the shove I needed.” – Julie

“One thing I was really hoping to achieve was to increase my eating mindfulness, thinking about what I eat before just shoving it in my mouth. The food journal and accountability was paramount and really helped me with that goal. I’ve also been very happy about how well I did avoiding sweets and most of those associated cravings. I’ve learned that most of my bad choices are simply out of habit and laziness. I don’t necessarily crave chick-fil-a or even really want it, but it’s just easier than going home and prepping/cooking food …or eating something sweet after a meal is just something I’ve always done, I don’t really have that urge anymore either. I appreciate all your feedback, motivation and advice.” – Rebecca

“The last 30 days went by surprisingly quick! I can’t believe it’s come to an end!! I am surprised at looking at my before & after pics, as someone who considers themselves a pretty healthy eater & someone w/ a decent gym routine, I sometimes feel like it’s more of a challenge for me to lose weight, and I didn’t know if I’d really see any changes in 30 days. Sometimes i think it’s harder for someone of my size to lose weight than others because as some would say i don’t have much to lose, & kind of reached a plateau so i was surprised that I was able to see changes in just the first few weeks.

This holiday season, I am going to be very mindful of keeping my goals in front of me, looking at my pics to remind me of the progress I’ve made, and also know that I can enjoy the holidays & festivities in moderation w/o feeling guilty. I’m so glad i had the opportunity to join the challenge & get renewed before the holidays & be reminded that it’s in the small changes daily that make the biggest difference!!” – Brandee

This is just the beginning for these ladies…are you up for a challenge? Make the commitment to a healthier, more physically fit YOU in 2017!

Join my mailing list to get notification when the next 30-day challenge registration opens – it starts on January 1, 2017.

]]>“I am stronger, leaner and have experienced a reduction in knee pain”https://fitnessallways.com/knee-pain/
Fri, 18 Nov 2016 16:29:32 +0000http://fitnessallways.com/?p=2376"In March I had a conversation with a friend who peaked my curiosity when she suggested that excessive cardio could be counterproductive to my fitness goals of continued weight loss, building strength and reducing knee pain. After a modest weight loss, months of lengthy cardio sessions and tracking 10,000+ steps per day, my knee pain persisted. My friend referred [...]

“In March I had a conversation with a friend who peaked my curiosity when she suggested that excessive cardio could be counterproductive to my fitness goals of continued weight loss, building strength and reducing knee pain. After a modest weight loss, months of lengthy cardio sessions and tracking 10,000+ steps per day, my knee pain persisted. My friend referred me to Trinity, I scheduled a consultation with her, and my training journey began!

Trinity developed a training program that addressed all of my needs and concerns. After several months of training and following her nutrition advice, I can honestly say that I am stronger, leaner and have experienced a reduction in knee pain. I am definitely a work in progress, yet I am experiencing a significant increase in my upper body, core and leg strength. I no longer fear squats and lunges because of the techniques used by Trinity.

Her workouts produce results and provide knowledge that is applicable when exercising alone and during my aqua fitness classes. With guidance from Trinity, I am on my way to being the best “ME” that I can be. Thank you Trinity, your knowledge and expertise have made a big difference in my fitness journey.” – Clarice

]]>Blessing Bags 2016https://fitnessallways.com/blessing-bags-2016/
Fri, 18 Nov 2016 16:23:15 +0000http://fitnessallways.com/?p=2378Those are just a few of the 150 bags collected last year...and to think my goal was only 15!! So many of you have been asking about this Blessing Bags drive! Last year I collected purses filled with personal care items, jewelry and hand-written notes for women and young girls. The photo above is just a few of [...]

Those are just a few of the 150 bags collected last year…and to think my goal was only 15!!

So many of you have been asking about this Blessing Bags drive! Last year I collected purses filled with personal care items, jewelry and hand-written notes for women and young girls. The photo above is just a few of the 150 bags I received (and to think my goal was only 15)!

Shelters from here to Reston were beyond thankful for this unique contribution but the men at those shelters had a little message for me, “Don’t forget about us next year!”

This year I’m collecting bags for everyone, including the young boys and girls.

Blessing Bag Details:

Donations are accepted from November 18th through December 9th

Donations include:

Gently-used or new purses

Gently-used or new gender-neutral travel pouches

Gently-used or new gender-neutral messenger bags

Personal care items – see photo below

Monetary donations for the purchase of personal care items

Small gifts that can fit in a medium-sized handbag – must be new

Drop-off location 1376 Old Bridge Road, Woodbridge VA 22192

Drop-off Days and Times:

Saturday, November 19th 9-10am – You can also bring your donation to the Total Body Workout at 7:15am

Monday, November 21st 10-11am or 5-8pm

Tuesday, November 29th 5-8pm

Saturday, December 3rd 9am-noon – I’m having a stuffing party this day if you would like to donate your time, too!